Why the 2pm Crash Starts on Your Plate
Coffee won’t fix fatigue. Balance will.
The mid afternoon crash hits even the most motivated teams: foggy mind, heavy eyes and a sudden need for caffeine or something sweet. But fatigue isn’t just a by product of a long day, it’s a direct consequence of what (and how) we eat at lunchtime.
At Pow Food Catering, we see it across every workplace we support: when lunch is built for energy, people power through the afternoon. When it's built for convenience alone, the crash is guaranteed.
Here’s what’s really happening and how to fix it.
1. Refined Carbs = A Blood Sugar Rollercoaster
The classic sandwich, crisps, treat combo delivers a quick hit of energy followed by a sharp drop.
Why?
Refined carbs digest rapidly, causing:
A fast spike in blood sugar
A steep crash shortly after
Fatigue, irritability and cravings
This is worsened when the meal is mostly UPFs (ultra-processed foods), engineered for taste rather than sustained energy.
The fix: choose complex carbs (whole grains, vegetables) with protein and healthy fats to slow digestion and stabilise energy.
2. Make Lunch Your Main Meal
Many people treat lunch as an afterthought… a quick bite between meetings.
But from a metabolic perspective, lunch should be your most balanced, substantial meal of the day.
Your body is most efficient at metabolising food earlier in the day, meaning:
Better digestion
Better blood sugar control
Better afternoon performance
This is exactly how we design Pow Food’s menus: nourishing, balanced and built to fuel the afternoon, not derail it.
3. Skip the Sandwich (Here’s Why)
Not all sandwiches are “bad,” but most grab and go options are:
Low in protein
Low in fibre
High in refined carbs
High in UPFs
This structure guarantees a crash!
Swap it for:
Slow-grown lean protein
Fibre-rich vegetables
Whole grains or complex carbs
Healthy fats
It’s the difference between a 30 minute energy spike and 4 hours of focus
4. Small Habits That Make the Crash Worse
It’s not just the food… it’s the habits around lunch.
Skipping lunch - Leads to cortisol spikes, low blood sugar and frantic snacking later.
Drinking water with meals - This dilutes stomach acid, making digestion less efficient, increasing bloating and slowing nutrient absorption. Drink water before and after, not during.
Sugary snacks at 3pm - A quick fix that causes an even quicker crash. Swap for nuts, seeds or fruit — nutrient-dense, slow-release and UPF-free.
5. B Vitamins: The Afternoon Energy Secret
B vitamins help your body convert food into usable energy.
If you’re not getting enough at lunch, you will feel it.
Foods naturally rich in B vitamins include:
Whole grains
Lean meats
Eggs
Dairy
Pulses
Leafy greens
Nuts & seeds
All staples across Pow Food’s nutritionist designed menus.
6. A Walk Won’t Fix What Your Lunch Caused
Nipping out for fresh air helps, but it won’t address the underlying blood sugar crash.
If your lunch wasn’t balanced, your energy system can’t self-correct… no matter how many steps you take!
Workplaces that prioritise balanced, real-food lunches see:
Steadier energy
Stronger focus
Less snacking
More productivity
Better mood across teams
We've seen it first hand in every organisation we cater for.
How Pow Food Eliminates the Afternoon Crash
Every meal we create is designed to fuel stable, sustainable energy, not a spike or slump.
Our menus are built on:
Slow grown, responsibly sourced proteins
Complex carbohydrates
High-fibre vegetables
Healthy fats
Zero ultra-processed shortcuts
Naturally B-vitamin-rich ingredients
Digestion-supportive cooking methods